Posted by Joe Wicks - 425 Days Ago in: Fitness
Lots of people ask me whether you need to join a gym to burn fat and to get lean and the simple answer is no, you don't! With a small space and a few simple bits of kit, you can turn your home into your very own fat burning HIIT zone for a full body workout.
We all know I love a bit of HIIT action first thing in the morning, it’s my favourite type of workout and it's the most effective training method for burning fat. Not only does it get your fat burners fired up like nothing else, but it also boosts your metabolism and will get you super fit by improving your cardiovascular fitness.
Click here to read my blog about: 7 reasons why I love HIIT training
One the best things about HIIT workouts is that you can do it anywhere, and lots of people on my 90 Day SSS Plan prefer to train at home and they achieve amazing results. For cycle one of the plan, you actually don't need any equiptment at all and you can burn fat by following my home HIIT workouts on YouTube.
There’s no right or wrong answer when it comes to training at home or in a gym (I like to mix up my training and do both), but if you want to turn your home into the ultimate personal workout space, here’s some simple equipment you might want to invest that will turbocharge your home workouts and let you burn more fat, build lean muscle and transform your body.
One of the best pieces of kit you can have at home is a set of dumbbells. A simple, adjustable set won’t cost too much and they can be stored away easily in a small space. Dumbbells can be used to increase the intensity of lots of different exercises and to help in building muscle. For example, by holding a dumbbell on either side when doing lunges, you’ll increase resistance and make it that much tougher.
You should be able to find an adjustable set of dumbbells (up to 24kg) for around £30.
Try this dumbbell legs burner at home:
A simple rubber resistance band can be anchored to a door handle or bannister to replicate lots of exercises you’d usually need a massive multigym to do. Movements with push-pull actions such as bicep curls or back rows can be done easily by attaching a resistance band to a door handle, for example. You can also use your body and stand on a resistance band to work parts of the body including shoulders. A resistance band is also a great piece of kit to travel with and can be used for those cheeky hotel room HIIT sessions.
Try this upper body resistance band workout at home:
There’s a reason Rocky used a skipping rope – they’re awesome for cardiovascular fitness and you can burn some serious fat with a skipping HIIT. This simple piece of equipment will add a great new exercise to your workout routines and it'll also help improve balance and coordination. Bosh! Let's get skippy!
Kettlebells are a great strength and conditioning tool and can give you a full-body workout in the time it takes to do a usual HIIT session. Moves such as squats, deadlifts and overhead presses are a great alternative to using large bits of equipment that take up a lot of space, like barbells. You can get them in range of weights so you can progress as you get stronger.
That’s right, you can even use bits of furniture you’d find in the front room to enhance your workouts. For example, use your couch for triceps dips, your coffee table for bulgarian split squats (remember the dumbbells) and a dining room chair for elevated press-ups.
Alternatively, try this fat burning HIIT workout that I did in my front room with no equipment at all!
So there it is - you don't need a gym to get fit, healthy and lean. Any of the above equipment can be used effectively at home, even if you don't have much space – just watch the lights with the skipping rope!
BOSH! THAT'S #LEANIN15
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Tags:workout fitness HIIT the body coach lean in 15
Joe Wicks is the online nutrition coach inspiring people all over the world to cook with his #Leanin15 video meals on Instagram. He is also transforming the lives of thousands of people with his tailored online nutrition plan, The 90 Day Shift, Shape & Sustain plan.
Posted by Joe Wicks - 503 Days Ago in: Recipes
Check out this short video where I talk about the importance of healthy fats.
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